ASV down to the south end of beach plus a few strides. Seemed like no wind but that’s because it was behind. Wasn’t too bad though. Cool down back the same way.

Road Running intervals 37:20 [4] 10.77 km (3:28 / km) +20m3:26 / km

4 x 2km (3’ easy) up and down the prom. Felt tired from the start (probably the early start) but then gradually better towards the end. Last three were similar pace. Happy enough with it, nothing special but hopefully in a week or two things will feel good. It’s the least stiff my legs have been recently but the most tired I’ve felt.

Over to scolty from the new house. Probably a longer way but making the most of the trails and park. Came back an even longer way going down the river until Tesco. Legs felt good warming up today, finally getting rid of the post marathon aches.

Hill running tempo 40:04 [5] 7.14 km (5:37 / km) +540m4:04 / km

4 x scolty loops with a ~7’ uphill at a hard effort then recovering running relaxed and fairly slow down the steeper way back to the start. Finished the session on the top of the hill. Wouldn’t normally do something hard the day after a long run but it’s the best my legs have felt in weeks. Happy with how it went, I’ve ran quicker up there but as a first proper hill session it was fine.

Lochnagar loop with Tom and Chris. Good to be back but it’s the third time in a row I’ve done it in low cloud and seen nothing from the summits. Felt good on the uphills and enjoyed the practice on some proper downhill again.